India, April 20 -- When we sit at work the entire day, the back and the spine takes in most of the damage. This can further affect the overall mobility of the body, triggering pain and cramps. One of the founders of Cult.Fit, Rishabh Telang, who is also a fitness trainer, addressed this in an Instagram post on April 16 and wrote, "Carrying groceries, lifting your child and even reaching overhead - your spine does it all. But it's often neglected and sitting long hours is making it worse." Also read | Yoga for lower back pain: 5 exercises to strengthen lower back, release stress

Rishabh shared four exercises that can be performed at home with just a pillow. "Here are 4 exercises you can do to bring strength and stability back into real li...